6 Foods to Eat If You Have Estrogen Dominance

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Hormone health is vital to our well-being. Hormones serve as the body’s chemical communicators and are essential to many processes and indications. Throughout every stage of life, hormones play a role. They control all aspects, from the rate of growth, sexual desire, procreation, the rate of metabolism, and even the condition of the skin, and more. Hormones created in the endocrine glands go through the blood to give commands to the different cells and organs. They regulate the scheduling of different functions in the body.

Hormone Imbalances Are More Common Than You Think

These days, hormone irregularities are remarkably common. Research indicates that over four-fifths of females endure hormonal disparities. Roughly 5 million ladies in the US have PCOS (polycystic ovary syndrome). This disorder is one of the most commonly found hormonal endocrine issues among female individuals who are of childbearing age.

Essentially, when hormone levels are off balance, a person can have an overdose or lack of a hormone, which is not uncommon among males. When the hormones produced by your endocrine glands are not at their usual levels (either too high or too low), your body’s processes can become out of balance. Fluctuations in hormone levels usually stem from lifestyle choices that a person has made. High cortisol and decreased testosterone are examples of this, in particular. Hormones naturally change throughout one’s life, such as during pregnancy, but when they stay either unusually high or low, this can cause disruption.

6 Primary Hormones

There are a few major hormones in the body:

  1. Cortisol is our main stress hormone.
  2. T3 and T4 are our two primary thyroid hormones.
  3. Melatonin controls our sleep and wake cycles (i.e., our circadian rhythm).
  4. Progesterone and testosterone are involved in reproduction; they’re often called the “female” and “male” hormones, as progesterone is mostly produced by the ovaries, and testosterone is mostly produced in the testicles.
  5. Insulin is required for the cells in your body to properly use glucose in your bloodstream.
  6. Estrogen plays an incredibly important role in the functioning of both female and male bodies.

What Is Estrogen?

Often called the “hormone of the female sex,” estrogen is one of the most fundamental substances in everyone’s body, male or female. Estrogen has many functions and applications, but it stands out as the main regulator of the female reproductive system.

Estrogen has a pervasive influence, as it affects many different areas and systems, such as the menstrual cycle, urinary system, heart and circulatory system, bones, breasts, skin, hair, brain, and more. A female’s ovaries are the main source of the hormone estrogen, but additionally, the adrenal glands and fat cells also manufacture it.

Your body makes three different types of estrogen:

  1. Estradiol. The most common type in women of childbearing age.
  2. Estriol. The main estrogen involved in pregnancy.
  3. Estrone. The only estrogen your body makes after menopause.

Why Do We Need Estrogen?

Estrogen is essential for the proper functioning of the reproductive system and is essential for conception, as well as to have a normal, healthy menstrual cycle. In order to keep our bones strong, keep good spirits and put our cholesterol levels in check, estrogen is essential. Furthermore, estrogen contributes to cognitive function and overall vitality.

Endocrine Disruptors

Uneven estrogen levels in the body can lead to unfavourable results, similar to any other form of bodily imbalance. Women commonly experience irregular periods and changes in mood, while men can struggle with infertility and erectile dysfunction. There must be a discrepancy between the amount of estrogen and the hormones that counteract it for an imbalance to happen. As an illustration, it could point to a female having an inadequate level of progesterone and a male having inadequate amounts of testosterone. Hormonal birth control can disrupt the estrogen levels in the body and lead to enduring hormonal disturbances after discontinuing its use.

Additionally, substances that are either naturally occurring or manufactured and interfere with hormone activity – known as endocrine disruptors – negatively influence hormone equilibrium. A multitude of items including water bottles, toiletries, sales slips, insecticides, and more contain these substances. Even in modest amounts, they can have a long-term effect. Whenever attainable, buy eco-friendly cleaning items, decline receiving printed receipts, switch to a reusable canteen, and employ beauty products with no detrimental compounds.

Estrogen Dominance: Signs and Symptoms

When estrogen levels are consistently elevated (especially when compared to other hormones that are in the bloodstream), estrogen dominance is typically the diagnosis that is given to women. Unfortunately, without proper balance from other sex hormones, estrogen dominance can lead to an array of unpleasant symptoms:

  • Hair loss
  • Low sex drive
  • Poor sleep quality
  • Cold hands and feet
  • Digestive issues
  • Tender or swollen breasts
  • Fatigue
  • Depression
  • Non-cancerous breast lumps

Elevated estrogen levels can lead to Polycystic Ovary Syndrome (PCOS), uterine fibroid formation, unpredictable menstrual cycles, and thyroid issues. Men may also suffer from estrogen-related issues too. Increased levels of the hormone estrogen can be a cause of breast, ovarian, endometrial cancer in women, as well as prostate and breast cancer in men.

The great news is, there are numerous ways of changing one’s lifestyle that can reduce estrogen levels without the use of medication. In addition to clearing toxins like endocrine disruptors out of your space, it is important to include meditation and look for activities that make you happy to help your body move. In addition, consuming an estrogen-reduced diet is a viable, long-term strategy to help manage hormones.

How Diet Impacts Estrogen

Studies suggest that certain dietary habits are associated with elevated estrogen levels. An example of a diet that leads to hormone imbalances is the Standard American Diet (or SAD). This type of diet consists of conventional red meats and dairy products, as well as processed foods, sugary snacks, and white grains.

It is essential to evaluate what goes into your body, now more than ever. Animal products that are commonplace (particularly dairy, poultry, and fish) include considerable amounts of estrogen. For many years, hormones have been used to speed up the growth of animals. Synthetic estrogen and testosterone are the most common, unfortunately. These artificial hormones not only endanger both animals and humans, but also generate ecological difficulties.

Eat for Hormone Balance

Think about making the transition to eating animals raised in a more traditional manner if you usually eat those that are farmed in an unnatural environment. Be sure of it, you can consume animals without any additional hormones and still stay within your budget. Begin by seeking out items that are marked ‘rBST free,’ ‘organic,’ and ‘pasture-raised.’ If not, you can control your estrogen levels by having a diet that is mainly made up of plant-based foods and less animal products.

Incorporate a variety of fresh fruits, vegetables, nuts, seeds, legumes, and wholesome, unrefined grains into your daily snacks and meals. Healthy fats from plant foods are also important. Consider almonds, avocados, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini, and walnuts. Be sure to stock up on a lot of leafy greens to help the body with its natural cleansing processes. It is essential to have a properly operating liver for processing excessive amounts of estrogen. Vegetables such as broccoli, kale, cabbage, collard greens, and bok choy are all rich sources of compounds that increase the effectiveness of estrogen receptors.

6 Foods to Eat If You’re Estrogen Dominant

As demonstrated, the food you consume can either assist in maintaining an equilibrium in your hormones or disrupt it. Below, you can discover more information about meals and eating habits if you have high levels of estrogen.

1. Cruciferous vegetables

Cruciferous vegetables are among the most beneficial foods to reduce estrogen levels because of their content of indole-3-carbinol, a substance which has shown to be anti-estrogenic.

Put differently, consuming cruciferous vegetables such as cauliflower, broccoli, bok choy, and Brussels sprouts can lower the amount of estrogen made by men.

Bringing up the point that the intake of these vegetables can reduce the likelihood of prostate cancer is beneficial.

2. Turmeric and curcumin

Turmeric has a distinct yellow hue which is a result of its content of curcumin. Studies have indicated that curcumin may be able to reduce estrogen levels.

In addition, consuming a large amount of curcumin has been found to boost testosterone levels. It is particularly significant for males with lower testosterone concentrations who are attempting to increase them in a natural manner.

Further examination is still necessary, but the existing results concerning food products with anti-estrogen qualities are encouraging. Making turmeric part of your diet and consuming it in conjunction with other items will help to reduce estrogen levels. Plus, turmeric and curcumin dietary supplements are also available.

3. Mushrooms

Certain types of mushrooms are beneficial for maintaining balanced estrogen concentrations in the body by encouraging the production of testosterone.

One example of this is the oyster mushroom, which holds an enzyme that functions to limit the activity of aromatase and thus convert testosterone to estrogen. These mushrooms can reduce the amount of estrogen in the organism by hindering the action of aromatase.

White button mushrooms have the potential to reduce estrogen levels in the body by influencing hormones. This mushroom has the capacity to cut down both estrogen and testosterone levels, which is advantageous for males who suffer from prostate cancer.

4. Fatty fish

Eating fatty fish such as salmon and mackerel, which are high in Omega-3 fatty acids, zinc, and vitamin D can also reduce estrogen levels. These are all key components for maintaining hormonal balance.

It is essential to note that men who have scant amounts of Vitamin D usually also possess a deficiency in testosterone.

5. Pomegranates

Pomegranates possess an abundance of vitamins and demonstrate considerable antioxidant activity. This scrumptious fruit has compounds that could assist in fighting estrogen dominance, which means they have anti-estrogenic qualities.

6. Whole Grains

When selecting grains, make certain to purchase solely 100% whole grain, preferably in their original form. As an illustration, quinoa grains or unprocessed oats instead of fast oatmeal or wheaten bread. Whole grains keep their high concentration of vitamins and minerals, including dietary fiber and B vitamins that aid in hormone regulation. Whole grains stabilize blood sugar, important for estrogen balance.

Dietary Patterns to Manage Estrogen Dominance

Individuals who have too much estrogen in their system can control the issue by adjusting their diet. Various foods help manage this problem.

Rather than worrying about particular types of food, you may want to think about making a general change to your diet.

The most important dietary patterns for the management of estrogen dominance include:

Mediterranean diet

The Mediterranean way of eating is rich in fruits and veggies, wholesome fats, and seafood. This eating plan encourages you to choose foods that are as close to their natural state as possible and to opt for more fresh ingredients, leading to a decrease in foods that have been processed. Remember, unhealthy processed foods could increase estrogen levels.

The Mediterranean diet is also abundant in protein. Studies demonstrate a 40% decrease in estrogen levels for those who adopted a Mediterranean diet as opposed to those who stayed with their original dietary habits. This eating plan is not limited, which makes it simple to put into practice.

Plant-based diet

People who focus their diets on plant-based foods generally have lower levels of estrogen than those who do not maintain this kind of dietary plan. Their chances of developing health issues linked with an abundance of estrogen are also greatly reduced.

It’s essential to keep in mind that there is no requirement to go vegan to eat a plant-based diet, only if that is your desire. It is necessary to ensure that the majority of items on your plate are plants.

Fiber-rich diet

This nutritional regimen can decrease estrogen concentrations and could possibly protect against diseases connected to having an excessive amount of estrogen in the body.

For instance, whole grains are an excellent supply of fiber, and they may hinder cholesterol uptake. Cholesterol is the base material used to create estrogen, leading to a possible decrease in the amount of estrogen present in the bloodstream.

Eating plenty of fiber might be beneficial when managing estrogen dominance, as it could potentially reduce how much of the hormone is taken in and increase the amount that is eliminated through the fecal waste. If you have been thinking about ways to reduce an overabundance of estrogen in your body, this is an excellent solution.

How Can I Naturally Balance My Estrogen Dominance?

In addition to eating a healthy diet, there are many other ways to help resolve estrogen dominance.

Here’s how to reverse estrogen dominance naturally:

Exercise regularly

Getting into a routine of physical activity can lower the amount of estrogen in the bloodstream, maintain a natural balance of estrogen, and bring testosterone to a healthier level. You could potentially alternate between doing aerobic exercise and weight lifting on different days.

In addition to working out, you might want to consider boosting your overall level of physical activity. Engage in various pursuits to remain animated.

Assorted tasks around the house, gardening, taking regular strolls, and other exercises can help you stay in shape and bolster hormone balance.

Lose weight

Carrying extra pounds for men is linked to a reduction in testosterone and a potential rise in estrogen. Weight loss is an important treatment measure. Eating a balanced, nutritious diet in conjunction with engaging in frequent physical activity is the optimal way to maintain a healthy lifestyle.

Manage stress

When you feel overwhelmed, your body produces more of the hormone cortisol. Testosterone levels go in the opposite direction of cortisol, functioning like a seesaw. By controlling your stress levels, you can help maintain the equilibrium of your hormones.

Get enough sleep

Not getting enough sleep can drain your energy and create imbalance in your hormones. Therefore, try to get an average of 7-9 hours of sleep every night.

Avoid exposure to estrogenic compounds

BPA serves as a prominent illustration of an estrogen-like element present in the natural world. It is advisable to abstain from utilizing containers that are not created without BPA. Look at the labels of the items you utilize to stay away from active ingredients that might obstruct your hormonal glands.

Consider taking supplements for estrogen dominance

Currently, it is straightforward to locate items that can purify the body of estrogen and can be used as a self-cure to limit levels of the hormone in the body.

Using the same words, the sentence could be rewritten as: “Eliminating too much estrogen or xenoestrogens from the body is known as detoxing, which involves removing the surplus of this hormone and its byproducts from the body.”


Estrogen dominance affects men too, not just women. If that eventuates, men suffer from distinct signs and symptoms which detrimentally effect their wellbeing and lifestyle.

This dilemma can be controlled by eating a nutritious diet and maintaining a healthy way of life. This article looked at strategies for reducing estrogen levels and preventing the issues associated with having too much estrogen.


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